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100k MTB Race 12 Week Build Plan 40+ (Masters)



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12 Weeks

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Plan Description

This plan is designed for people 40 or more years of age who want to compete in a 100k MTB race. The build plan will prepare you for the demands of racing your mountain bike for 100k. The plan assumes you have a strong aerobic fitness that is ready for high intensity workouts. Please view our training plans to help you decide which plan is best for you.

Start this plan 12 weeks before the start of your target race. Rest days are on Monday and Friday and rest weeks every three weeks. Designed to start on a Monday with shorter workouts on weekdays and longer workouts on weekends.

Workouts are written to use a power meter, a HR monitor or rate of perceived exertion, but using a power meter AND a HR monitor is best for accurate monitoring of progress. The plan includes structured workouts compatible with your smart trainer and device to guide you through workouts in real time.

Visit the MTBCoach 100k MTB Race Training Plans page for more details

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
6:28 hrs 6:00 hrs
Strength x3
1:00 hrs 0:20 hrs
MTB x2
2:18 hrs 2:00 hrs
Other x2
0:17 hrs 0:10 hrs
Workouts Per Week Weekly Average Longest Workout
6:28 hrs 6:00 hrs
1:00 hrs 0:20 hrs
2:18 hrs 2:00 hrs
0:17 hrs 0:10 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices



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